TDEE
Find your total daily energy expenditure

Finding your total daily energy expenditure (TDEE)

Knowing how much energy you burn a day can be helpful when trying to reach a specific dietary goal. If your consumed calories match the total calories burned, then you would maintain your weight. To lose weight you must burn more calories than you consume, and vice versa if you wanted to gain weight.

The most common method for calculating your daily burned calories is by using the Harris-Benedict Equation first developed in 1918 and 1919. The Harris-Benedict equation is used to find your BMR. We then can take this number and apply a standard Daily Activity Level, which in turn will give us your total daily energy expenditure.

TDEE Calculator

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What Is Your Daily Activity Level

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Burned Calories:

Exercises / Daily Activities

Manually calculating your calories burned can give you a better result. In order to find your daily activity level manually, we first calculate a basic daily calorie consumption level, based upon a sedentary lifestyle.
We can then add in additional exercises and activities you accomplished during the day.

Sedentary (little or no exercise)

Lightly Active (light exercise/sports 1-3 days/wk)

Moderately Active (moderate exercise/sports 3-5 days/wk)

Very Active (hard exercise/sports 6-7 days/wk)

Extra Active (physical job or 2X day training)

Calculated TDEE Results

Your Total Daily Energy Expenditure:

This is just a rough estimate, always consult your doctor before starting any diet

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Top 5 Things to Understand About TDEE

The total daily energy expenditure is a good indicator of how many calories a person must consume in order to maintain his or her current weight. This important number is dependent on a person's basal metabolic rate and his or her activity level. The BMR calculation takes sex, height, weight and age into consideration to determine a person's metabolic rate. The BMR is then multiplied by a constant that represents an activity level, with 1.2 meaning little to no physical activity and 1.9 meaning constant hard exercise. The result is in calories per day.
There are five basic things to understand about the TDEE:

1. Have an Accurate Calculation Conducted
Although the formula's and Calculators for BMR can be found on the internet and manipulated by anyone who knows his exact age, height and weight, the total daily energy expenditure and BMR will be more accurate if a physician or other healthcare professional calculates it. Body fat is another component of energy expenditure and BMR and is a factor that only doctors can accurately measure. There are many clinics and health centers that will measure and calculate this for free.

2. Daily Activity Level
The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account the sports they play and how often they work out. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two.

3. Weight Loss Is a Balance
The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss: balance.

4. Work Up To It
In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage, depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level after a few weeks of taking in fewer calories.

5. Be Smart
Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce her caloric intake, for she risks consuming fewer calories than she needs in order for her body to work properly.

The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.

What's Your TDEE?

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